Posted in Swim

Whatever your sport, swimming is a popular way to cross-train. It works muscle groups you might otherwise neglect, helps with your breathing and it's low impact so it can be a great way to stay active if you're suffering from an injury. 

We asked Speedo which two basic skills could help you to get the most from your workout.

Front-crawl like a pro

Here's how you can improve your front crawl for maximum efficiency.

Roll

Rolling up to 45° either side will help to lift the arm higher

Reach

Aim to use fewer strokes per lap by extending your reach

Fingers closed

Keep your fingers closed so your hand makes a paddle shape and pushes the water

Look forward

Look forward so your goggles are level with the waterline, this will keep you balanced

Turn head to the side

Turn your head to the side as your arm pulls back and leaves the water, do 3 stokes and then turn to the other side when your other arm leaves the water, this will help you to breathe regularly, stay balanced and roll with your stroke.

Master your tumble turn

Don't lose momentum when you reach the end. Learn how to master the perfect tumble turn with Speedo’s step-by-step guide.

Why do a tumble turn?

Unlike a touch-turn (where you touch the wall at the end of a lap, turn around and continue), a tumble turn includes an underwater somersault and push off the wall, performed in one fluid movement into your next lap, helping you to achieve a faster lap time.

Try these three steps to perform an efficient tumble turn and get some handy swim tips as well.

Master your tumble-turns

Step 1: The somersault

To begin the somersault, as you finish your last stroke, tuck your chin in to your chest, and dolphin-kick your legs to push your body down so your back is against the wall of the pool. As you come out of the somersault and face the pool remember to keep your knees tucked in and plant your feet on the wall ready for the second stage of the tumble turn.

Keep your arms down by your side as you perform the tumble turn and breath out for the full duration of the turn (this stops water going up your nose as you push yourself through the turn).

Never performed a tumble turn before? Practice doing roly-polys in the middle of the pool (or at least away from the wall) and exhaling underwater to help you get used to the sensation.

Step 2: The push

The push stage determines how fast you enter your next lap. As you’ve completed your somersault, you’ll now face upwards towards the water with your knees bent and feet planted on the pool wall. Bring your arms up either side of your head in an arrow shape (this helps you to be aerodynamic when you push through the water) and straightening your legs, push off the wall as hard as you can.

Step 3: Rotating your body

Having pushed off the wall, you now need to rotate your body from its current upward-facing position back to your swimming position, with your head facing the bottom of the pool. As you push off from the wall, gently rotate your body so you’re facing the floor, and then begin to dolphin kick. After completing your dolphin kicks, start your freestyle stroke pattern and continue your swim as normal.